Lazy Keto: Does This Approach Work For Weight Loss?

The lazy keto diet is a less restrictive version of the traditional ketogenic (keto) diet. While the keto diet involves tracking macronutrients and eating high amounts of fat, moderate amounts of protein, and very low carbs, the lazy keto diet only requires tracking carb intake. This makes it an attractive option for those who find the traditional keto diet too tedious or challenging to maintain. However, it's important to note that the lazy keto diet may not lead to the same level of ketosis as the standard keto diet, which could result in slower weight loss or fewer health benefits.

What is lazy keto?

Lazy keto is a less strict version of the ketogenic (keto) diet. It is a more straightforward, flexible, and relaxed approach to the original keto diet, which involves meticulously tracking macronutrients.

The only rule of lazy keto is to restrict your carbohydrate intake to 10% or less of your daily calories, which equates to 20-50 grams per day. This is far less restrictive than the standard keto diet, which involves tracking your calorie, fat, and protein intake, and adhering to strict macronutrient ratios.

Lazy keto is designed to be easy to follow, with the primary goal of transitioning the body into a state of ketosis, where your body burns fat for energy instead of carbohydrates. However, due to variations in fat and protein consumption, the body may achieve a different level of ketosis compared to the standard keto diet.

Lazy keto is often used for weight loss and can help suppress appetite and food cravings. It is also a good option for those who find the traditional keto diet too tedious or challenging to stick to.

What are the benefits?

Lazy keto is a less restrictive and more straightforward version of the keto diet. It is a popular variation of the very-low-carb ketogenic, or keto, diet. It is often used for weight loss and is designed to be easy to follow.

Weight Loss

Lazy keto can help promote weight loss. It helps reduce sugar levels and insulin levels – a hormone that encourages fat storage – leading to decreased cravings and hunger. A study published in 2020 found that a very low-carbohydrate group lost three times as much visceral fat (belly fat) than a low-fat group.

Simplicity and Sustainability

The lazy keto diet is less restrictive and easier to follow than the traditional keto diet, making it more sustainable for many people. It only requires tracking carb intake, which is often considered the most challenging aspect of the keto diet. This makes it an attractive option for individuals who prefer a less rigid eating plan but still want to experience the benefits of ketosis.

Improved Energy Levels

Many people report increased energy and mental clarity when in ketosis. The keto diet can also help improve blood sugar control, leading to steadier energy levels throughout the day.

Medically Beneficial

The keto diet was initially developed as part of medical nutrition therapy for epilepsy. More research shows that the keto diet can also be used for other medical conditions, including some brain tumours.

Improved Cardiovascular Risk

A low-carbohydrate diet can be beneficial for improving cardiovascular risk, even if a person does not enter ketosis. Research suggests that keto diets may help improve blood sugar control in those with type 2 diabetes and reduce risk factors for heart disease.

Suppresses Food Cravings

Research has found that the keto diet might control your appetite. You might feel more satisfied after eating meals and snacks and have fewer food cravings.

Encourages Healthy Food Choices

By requiring people to limit carbohydrates, the lazy keto diet may help them avoid heavily refined foods and added sugars. As a result, this approach could help a person make more informed decisions and improve their health, depending on their food choices.

What are the drawbacks?

The lazy keto diet is a less strict version of the ketogenic (keto) diet, which involves eating no more than 20 grams of carbohydrates per day. While the traditional keto diet is restrictive and requires tracking calories, fat, and protein, the lazy keto diet only requires tracking carb intake. However, there are several drawbacks to the lazy keto diet approach.

Drawbacks of the Lazy Keto Diet:

May Not Reach Ketosis:

One of the main drawbacks of the lazy keto diet is that you may not reach the metabolic state of ketosis, where your body burns fat for energy instead of carbohydrates. To achieve ketosis, you need to restrict not only carbohydrates but also monitor your protein and fat intake closely. On the lazy keto diet, you only focus on limiting carbs, which may not be sufficient to induce ketosis.

Potential Nutritional Deficiencies:

The lazy keto diet restricts several nutrient-rich food groups, including fruits, starchy vegetables, grains, legumes, and dairy. This restriction may make it challenging to obtain essential vitamins, minerals, and fiber. Over time, this could lead to nutritional deficiencies and negatively impact your overall health.

Lack of Long-Term Research:

There is a lack of long-term research specifically on the lazy keto diet. While some studies have been conducted on similar diets, such as the classic ketogenic diet and modified Atkins diet, more research is needed to understand the potential benefits and risks of the lazy keto diet over time.

Potential Weight Loss Plateau:

While the lazy keto diet may lead to initial weight loss, your metabolism slows down as you lose weight. This can result in a weight loss plateau, where you need to further restrict your carb intake to continue losing weight, which may become unsustainable.

Potential Health Risks:

Some experts have raised concerns about the potential long-term health risks associated with the lazy keto diet. Restrictive diets that focus primarily on fat intake may increase the risk of heart disease, kidney stones, and nutritional deficiencies. It is important to consult a healthcare professional before starting any restrictive diet to ensure it is safe for your individual needs.

Keto Flu:

The keto flu is a common side effect experienced by those transitioning to a keto diet, including the lazy keto variation. Symptoms can include nausea, headache, fatigue, constipation, and dizziness.

Lack of Calorie Restriction:

The lazy keto diet does not have rules regarding calorie restriction. Solely focusing on carb intake ignores the importance of adequate calorie intake and overall diet quality. A well-balanced diet that includes a variety of foods ensures your body receives all the necessary nutrients for optimal health.

In conclusion, while the lazy keto diet may be easier to follow due to its less restrictive nature, it is important to consider these potential drawbacks and consult a healthcare professional or registered dietitian before starting any new diet plan.

What foods can you eat?

The lazy keto diet is a less strict version of the traditional ketogenic (keto) diet. The only rule is to restrict your carbohydrate intake to 10% or fewer of your daily calories, which is about 20-50 grams per day. This means you can still eat some carbohydrate-rich foods, but in moderation.

Dairy Foods

• Butter
• Cheese
• Greek Yogurt
• Cream

Healthy Oils

• Olive oil
• Avocado oil
• Flaxseed oil
• Coconut oil

Non-Starchy Vegetables

• Leafy greens
• Broccoli
• Green beans
• Zucchini
• Eggplant
• Tomatoes
• Mushrooms
• Bell peppers
• Cucumbers
• Onions

Healthy Carbohydrates (10% allowance)

• Whole grains: bread, rice, rye, barley, oats, buckwheat, and quinoa
• Pulses: garbanzo beans, lentils, peas, kidney beans, black beans, and pinto beans
• Starchy vegetables: potatoes, sweet potatoes, butternut squash, corn, and parsnips
• Fruits: blueberries, strawberries, bananas, mangoes, and grapes

Meat and Poultry

• Beef
• Pork
• Chicken
• Turkey
• Deli meat

Fish and Shellfish

• Salmon
• Trout
• Tuna
• Shrimp
• Lobster
• Crab

Eggs

Fried, scrambled, hard-boiled, and most other types of eggs

Nuts and Seeds

• Peanuts
• Tree nuts
• Sunflower seeds
• Nut and seed butters

Unsweetened Beverages

• Water
• Coffee
• Tea

Some Fruits

Berries, such as strawberries, blueberries, and blackberries, in small portions

What foods should you avoid?

The lazy keto diet is a less strict version of the ketogenic (keto) diet, which involves eating no more than 20 grams of carbohydrates per day. It is a low-carbohydrate eating plan that helps with weight loss.

Dairy

• Milk
• Yogurt

Fruits

• Apples
• Bananas
• Mangoes
• Melons
• Oranges
• Most other fruits

Grains

• Bread
• Breakfast cereals
• Crackers
• Pasta
• White rice
• Wheat
• Oats
• Buckwheat
• Barley

Legumes

• Dried beans
• Lentils
• Peas

Starchy Vegetables

• Corn
• Peas
• Potatoes

Sugary Drinks

• Energy drinks
• Fruit juices
• Fruit drinks
• Soda
• Sports drinks

Sweets

• Cake
• Candy
• Cookies
• Ice cream
• Desserts

In addition, it is important to avoid refined carbohydrates and foods with added sugars, such as:

• White pasta
• Cakes
• Biscuits
• Sweets
• Ice cream
• Sugar-sweetened hot and cold drinks
• Packaged breakfast cereals with refined grains or high sugar content
• Snack bars
• Ready-made meals with high carbohydrates or added sugars
• Sauces, marinades, and dressings with high sugar content

Frequently asked questions